Breakfast Boosters

If you eat this

Add this

Or try this instead

Cream of white rice cereal

Nuts, seeds, ground flax, dried or fresh fruits

Cream of brown rice, cream of buckwheat, quinoa flakes, amaranth or teff

Puffed rice or corn cereal

Fresh fruit

GF granola with nuts, seeds, ground flax, dried fruits

GF white rice bread or bagel

Nut butter, cheese, poached egg or omelet with chopped vegetables

GF enriched bread or bagel or make your own bread and substitute brown rice or ground flax for some of the white rice, cornstarch, tapioca or potato starch

Fruit beverage or fruit drink

Fresh or frozen fruit or fruit juice plus yogurt or skim milk powder and ground flax to make a fruit smoothie

Calcium-fortified juice or 100% fruit juice

GF waffle or pancakes with syrup

Cottage cheese or yogurt and fruit

Substitute brown rice or ground flax for some of the white rice flour or try GF fibre-rich frozen waffles

Crepes made with white rice flour and topped with syrup

A filling made with blended ricotta cheese, lemon or orange zest and a small amount of sweetener; a topping of berries, peaches or other fruit and maple syrup

Substitute brown rice or almond flour for some of the white rice flour

Fried egg and bacon

Low-fat mozzarella or feta cheese, veggies and GF smoked salmon, turkey or ham to make an omelet

Omega-3 rich egg; use a non-stick pan; try Canadian bacon or low far GF turkey or chicken sausage

Power Lunches and Dinners

Chicken rice soup

Fresh or frozen vegetables

Soups made with lentils, dried beans or peas, vegetables (squash, pumpkin, tomato)

White rice pizza crust with salami and cheese

Vegetables such as peppers, onions, zucchini and tomatoes

Add some amaranth or brown rice flour to your recipe; use low-fat cheese

White rice pasta with butter or margarine

Low-fat cheese and vegetables

Enriched GF pasta, brown rice, or lentil pasta; use less butter or margarine

White rice bread sandwich, butter or margarine, mayo and luncheon meat

Sprouts, lettuce, tomatoes, avocado, shredded carrots

GF enriched bread or bagel; low-fat mayo, salsa or mustard; salmon, tuna, low-fat GF deli meats such as chicken, turkey, pastrami or ham

White rice and meat, fish or chicken

Fresh or frozen vegetables

Brown rice or a combination of brown, wild and white rice; quinoa or buckwheat

Baked or mashed potato with butter or margarine

Cheese and chopped veggies such as broccoli in the baked potato; milk and grated low-fat cheese in the mashed potato

Use yogurt or low-fat sour cream instead of butter or margarine; try a sweet potato for more vitamin A

Iceberg lettuce salad, GF croutons, cucumbers, celery with salad dressing

Tomatoes, peppers, cauliflower, broccoli, mushrooms, shredded carrots, chickpeas, sunflower seeds

Romaine or spinach with strawberries or mandarin oranges, toasted slivered almonds, and/or sesame seeds with a fruit or low-fat salad dressing

Smart Snacks

GF pretzels

Unsalted nuts

Trail mix with GF granola, dried fruit, nuts and seeds

Rice cakes or rice crackers

Cheese (cubes or string), hummus, nut butter with banana or apple slices

GF snack bar mad with seeds, dried fruits, and healthy GF grains (amaranth, flax, quinoa)

Fried corn chips

Salsa and shredded cheese

Baked corn chips with low-fat cheese and sour cream; popcorn

Celery sticks

Peanut butter, cheese spread, or low-fat cream cheese with raisins

Carrot or turnip sticks, peppers, cherry tomatoes, broccoli or cauliflower

GF cookie

Fresh fruit and a glass of milk or enriched GF dairy substitute

Add brown rice, flax or quinoa to the recipe; choose ready-made cookies that are lower in sugar and fat or make with non-hydrogenated oils

GF brownie

Mug of steamed milk or enriched GF dairy substitute

GF crispy rice square (still not so nutritious, but often less fat)

GF muffin with white rice flour

Chopped nuts, mashed banana, dried fruits (raisins, cranberries, apricots, dates), ground flax

Pumpkin, pineapple, carrot, or banana muffins made with brown rice or bean flour

Full-fat fruit-flavoured yogurt

Fresh fruit and nuts

Plain low-fat yogurt with fruit and nuts